Immunity Building & Physical Distancing During Covid-19
Extreme Planning You Can Do for Immunity Building & Shelter In Place Prep
In this Time of the CoronaVirus aka COVID-19 (2019-nCoV)
Final Draft 3-26-2020
Prevention is the best method to weather novel CoronaVirus (CV) physically unscathed since this Covid-19 is deadly to some and the illness is prolonged and debilitating to most who get it. The death rate is low (about 2% at the time this document has been drafted), so the worst we can do is panic. Proper education and preparation will remove the fear and panic surrounding this virus and help reduce the spread of the CV. I am more worried about the easy transmission of this virus as well as the severity and duration which will put a burden on our society overall...especially our healthcare system due to mass illness needs. REMEMBER: AN OUNCE OF PREVENTION IS WORTH MORE THAN A POUND OF CURE….SO BE PREPARED BUT DO NOT HOARD FOOD/SUPPLIES SO THAT CAN ALL BE PREPARED!
The purpose of this document is to help some of you to NOT get sick and to help those who do get sick to be prepared logistically to both lessen the severity and length of illness as well as make sure you are stocked with the right foods and other supplies for when you are either PHYSICAL DISTANCING and SHELTERING IN PLACE.
*PLEASE NOTE ADHERENCE TO THESE RECOMMENDATIONS ARE NOT A GUARANTEE THAT YOU WILL NOT GET SICK AND THEY ARE NOT A SUBSTITUTE FOR WESTERN MEDICAL CARE/INTERVENTION SHOULD YOU FEEL YOU MAY HAVE CONTRACTED COVID-19.
HANDWASHING, NOT TOUCHING YOUR FACE and SOCIAL-PHYSICAL DISTANCING are the best recommended prevention techniques that we should all already be practicing. Although many in China wear masks as a method of prevention, often these masks are not fully effective to stop the spread of illness from person to person because of improper use (and the fancier masks with respirators should really be reserved and used for medical staff and those who actually have the virus) but you can use the publicly sold face/surgical masks to aid in preventing yourself from touching your face then other objects thereby reducing the spread of respiratory droplets.
So if you sneeze or cough, do your best to sneeze/cough completely into your elbow fold and wash your hands after you use the bathroom (for 20 seconds) and cough or touch your mouth/face/eyes or touch something that may have been touched by others.
BASICS TO STAY WELL: Good nutrition (beyond the SAD: Standard American diet (more on food-nutrition further on in this document), regular movement/exercise/dance/yoga-stretching during the week, de-stress your life by streamlining your schedule/reducing hours worked if possible, become more resilient to perceived stress by consciously breathing during the day or set times during the day and adopting a meditation practice, be asleep by 11pm to allow your physiology to properly recalibrate according the Chinese clock (related to your circadian rhythm), have a regulated meal schedule when you are not doing a cleanse regimen, LAUGH EVERYDAY - if you watch TV, I suggest you watch some light-hearted comedy as the last thing you watch. The less horror and action films you watch, the healthier your adrenals/nervous/immune system will be.
UPLEVEL YOUR IMMUNE SYSTEM: Generally the sickly and frail of the population will be at risk of dying with the intensity and prolonged nature of the CoronaVirus and most person-to-person respiratory illnesses. So the best strategy is to NOT GET SICK and STRENGTHEN YOUR IMMUNE SYSTEM. I am currently recommending anyone who is able TO LEARN THE WIM HOF METHOD - which is an adaptive stress technique. Wim Hof is known as the “Ice Man” and he uses a method combining alkalizing breath exercises, mindset training and the use of cold/ice water elevate the strength of your immune system. Under observation, he has used his technique to prevent toxicity illness symptoms after getting injected with E. coli bacteria and he also taught 5 other people to do the same. We are constantly being subjected to different bacteria, viruses, fungi/mold, etc… and the stronger our immunity is, the less we will react and be vulnerable to these factors. *Wim Hof has videos on YouTube and the basic training available for FREE through his own phone app.
OTHER TARGETED WAYS TO INCREASE YOUR IMMUNITY AKA STRENGTHEN YOUR IMMUNE SYSTEM: Besides good nutrition (which I will delve into later in this document), you can start practicing Tai Chi and Qigong on a regular basis. You can reach out to your local businesses that offer Tai Chi or QiGong to see if they offer virtual instruction. If you are unable to find local/virtual assistance, you can always look on YouTube and other places online to learn Qigong or Tai Chi in the comfort and ease of your home.
ACUPUNCTURE was originally used as a method of preventative healthcare although most arrive in my acupuncture office as a last ditch effort. In regular times, I would say if you are in good health, to receive acupuncture about every month to stay in good health easier...and if you are in superior health get acupuncture to keep in alignment with Mother Nature when the seasons change since we are a microcosm of the macrocosm-world around us. Since we are SOCIAL-PHYSICAL DISTANCING, I do have affordable phone-virtual sessions for those who need non-emergency care for physical and/or emotional support.
NUTRITION TO PREVENT ILLNESS: If you are not currently doing so, I recommend that you start eating a plant-based diet which means more produce (organic when you can) and that half of your plate is vegetables. Most fast food and packaged food is laced with chemicals that are a burden on our organs-bodies-immune systems. The less chemicals in your food, the better off you will be. If you are already eating that many vegetables, then up your portion to about 80%. If you eat eggs, this means eating organic AND free-range eggs whereby the egg shell will probably be brown, the yolk will be more orange than yellow and the eggshell will be thicker than a CAFO (concentrated animal feeding operation) egg. If you eat meat, you will most likely be eating less meat and more veggies so that ½ of your plate is veggies to receive more PHYTONUTRIENTS in your diet. Also you want to eat meat that is not conventional and full of hormones and antibiotics from caged animals...which means free range animels, grass-fed beef and chickens etc.. fed their natural diet. Eat/drink very little or no added sugar (especially white bleached and processed sugar including high-fructose corn syrup) since SUGAR LOWERS YOUR IMMUNE SYSTEM. Reduce/eliminate carbonated drinks including fancy waters since carbonation leaches minerals out of your bones and those minerals help with the desired alkaline nature necessary for a strong immune system. Do not eat dairy (even raw/organic) since DAIRY IS A PHLEGM-DAMP producing food-substance). By eating dairy, you are actively creating the conditions for production of unhealthy mucus/phlegm should you get sick with a cold or flu. Also, drink water more than anything else if you are not already doing so - filtered and spring water. If you are drinking bottled water, make sure the bottle is BPA (bisphenol-A) free. You can carry around your own filtered water with stainless steel or glass bottles which is both better for the environment and better for your health. DON’T PUT ICE IN YOUR DRINKS. By putting ice in your drinks, you are actively putting stress on your spleen/digestion (in terms of Chinese Medicine) which can lower your immune system. I recommend that you drink room temp to warm water/tea and other healthy liquids. EXCEPTIONS made for very hot individuals and PERIMENOPAUSAL WOMEN who are experiencing regular hot flashes with whom I recommend cool over iced liquids for some of the time and some room temperature liquids in between.
NUTRITION IF YOU BECOME ILL: So if you do fall sick-ill, you may or may not have an appetite...AND if you do have an appetite then you may not want to desire certain foods. If you don’t have an appetite, do all that you can to stay hydrated with herbal (non-decaffeinated) teas and water and get some nutrients in with ORGANIC BROTH and light non-dairy organic soups. Stock up on organic vegetable and chicken broth made very affordable to purchase at both Aldi and Trader Joe’s. Do not use the microwave to heat food. Buy something like a Hot Logic convection plate from Amazon ($39.95 for personal size) that you can easily heat individual portions of refrigerated food in one hour and frozen food in 1.5-2 hours so that you don’t have to waste energy you may not have on food prep-cooking. Also do not heat anything in the microwave...it only takes about a minute for one serving of tea to heat up on the stovetop. Use your Hot Logic or the stove to heat things up.
DO NOT DRINK OR EAT ANY COLD FOOD-DRINKS while you are in the cold/chills phase of any illness. You will just be giving the pathogen more power to wreak havoc in your body. Stock up on fresh ginger and chop it up and freeze to use in 2 ways should you or other family members get ill 1) use to make a warming tea in the cold/chills phase of any cold/flu 2) use a chest poultice to help loosen phlegm from the lungs.
It is important to reduce the amount of sugar and wheat/flour goods you are eating drastically and to totally avoid dairy products. Do not drink coffee while you are sick and for days after you feel recovered. Coffee is dehydrating and very acidic to the body and that acidity s a breeding ground for illness and DIS-EASE.
Stock up on frozen (organic if possible) fruits that you can defrost to room temperature and eat when you are sick. Do not drink sodas or fruit juice because that is too much pure sugar/corn syrup for you and you will end up feeding the virus and bacteria to keep you sick longer. Avocados would be a healthy and easy to digest food to eat while sick (and they can be frozen for several months). I would also suggest having rice and beans on hand which are easier to digest foods and can be stored easily for the long term. You can pre-cook beans and rice and made from scratch soups and broths and freeze them. If you feel up to more solid food, I recommend just eating small amounts of plain organic boiled chicken. Have some bags of pre-popped plain/sea-salted popcorn stocked up to snack on if you can have corn...don’t eat microwave popcorn because you get a double dose of toxicity with the radiation and the chemicals in the popcorn/popcorn bag.
FOR HOT/SORE/TENDER throats, Bai brand coconut-flavored drinks are very soothing to the throat. A scratchy uncomfortable sore throat may only need a cough drop. See if you can order some Manuka honey lozenges-cough drops from Amazon. See my supplement recommendations below as well for hot/sore throats.
PREVENTATIVE SUPPLEMENTS (FOR CHILDREN: I AM ONLY RECOMMENDING THE VITAMIN C FOR AT THE RECOMMENDED DOSE for children)
-The Wellness Formula by Source Naturals (available at Whole Foods and probably Amazon). The Wellness Formulas has both a daily preventative dose and a higher dose regimen for when you are sick as long as it is not bothering your digestion.
-Daily intake of Selenium 200mcg. Recent news is coming out that CV patients given selenium are improving.
-Chlorella green algae tablets (natural multivitamin). I recommend 5-10 tablets daily depending on the brand.
-Adult recommended daily dose of Vitamin C (especially Ester C) 3000-4000mg daily
SUPPLEMENTS IF YOU BECOME ILL (In addition to Western medical care-prescriptions if you have Covid-19)
PICK 3-4 of these to have on hand and take 45-60 minutes apart from other supplements and only take 2 of these if taking Western medication/RX. CHECK EACH SUPPLEMENT FOR CHILDREN USE/DOSAGE AND I AM ONLY RECOMMENDING THE THE ELDERBERRY SYRUP LISTED HERE FOR KIDS AND OSCILLOCOCCINUM FOR KIDS OVER 2.
-Colloidal Silver by Results RNA available on Amazon
-Oscillococcinum homeopathic flu remedy available at Walmart, Walgreens and Amazon, only recommended for children over 2 years old.
-Glutathione (master antioxidant, Results RNA brand available on Amazon)
-Black Seed Oil (Healths Harmony available on Amazon)
-Selenium 200 mcg TWICE DAILY (Thorne Research or LIfe Extension brand available on Amazon)
-Elderberry (low or no sugar)...I recommend JoySpring Elderberry Blend available on Amazon which is free of added sugar and kid-friendly.
-Vitamin C is always a good idea when you have a cold or flu and I recommend pure Ester-C available at CVS and Amazon (at least 3000-4000mg for adults daily until you feel 80% better).
-Sanjin Watermelon Frost Throat Spray for hot/sore throats (available on Amazon)...gargle this powder with water.
CHEMICAL DETOX (non-food): Visible or non-visible air pollution burdens our physiology so it might be a good idea to wear a surgical mask found at Walgreens or CVS to reduce the amount of air pollution you breathe in especially if you have lung problems such as asthma or COPD. For home air pollution, look into getting an air filter as well as using a Cold Air Diffuser with Thieves essential oil. Our faucet water generally has toxic chemicals like chlorine and fluoride added to it as well as heavy metal exposure from old pipes, so drink filtered or spring water. If you are drinking bottled water, look for bottles that are BPA free. Most toothpastes have fluoride and other chemicals, so switch to fluoride-free natural ingredient toothpaste. Most hand soaps have triclosan and other chemicals added to them, so opt for more natural soaps. Laundry detergents are full of chemicals, so look for other options like using Borax and essential oils or start using the chemical free washer balls to clean your laundry and wool balls to de-wrinkle your laundry in the dryer.
SOME OTHER WAYS TO NOT GET SICK: Cover your face (mouth and nose especially) in cold/windy weather AND cover your neck,ears and extremities to keep warm. Order a scarf or face mask that covers your neck/face and have gloves on hand. In Chinese Medicine, we recognise that the wind can carry in cold-heat/dryness (aka pathogens) into the weak areas of our bodies (neck/nose/mouth/ears).
HERE ARE SOME SANITARY PROTOCOLS FROM DR. JAMES ROBB - MOLECULAR VIROLOGIST & EXPERT ON CORONAVIRUSES:
1) NO HANDSHAKING! Use a fist bump if absolutely necessary, slight bow, elbow bump, etc.
2) Use ONLY your knuckle to touch light switches, elevator buttons, etc. When out in public, only touch the things you absolutely need to.
When getting fuel, lift the gasoline dispenser with a paper towel or use a disposable glove. Keep a roll of paper towels in your car for this purpose.
3) Open doors with your closed fist or hip or foot if a door is already slightly open - do not grasp the handle with your hand, unless there is no other way to open the door. This is especially important on bathrooms and post office/commercial doors.
4) Use disinfectant wipes at the stores when they are available, including wiping the handle and child seat in grocery carts. Spraying these down with Lysol can also be effective. (FELICIA’S 2 CENTS: Have antimicrobial non-toxic essential oil wipes/sprays on hand for this if possible...the less chemicals the better).
5) Wash your hands (thoroughly) with soap for 10-20 seconds and/or use a greater than 60% alcohol-based hand sanitizer whenever you return home from ANY activity that involves locations where other people have been. (FELICIA’S 2 CENTS: Have antimicrobial non-toxic essential oil wipes/sprays on hand for this if possible...the less chemicals the better).
6) Keep a bottle of sanitizer available at each of your home's entrances AND in your car for use after getting gas or touching other contaminated objects when you can't immediately wash your hands. (FELICIA’S 2 CENTS: Have antimicrobial non-toxic essential oil wipes/sprays on hand for this if possible...the less chemicals the better).
7) If possible, cough or sneeze into a disposable tissue and discard. Use your elbow only if you have to. If using elbow, make sure you do it properly and not blow to floor. Put your face all the way in the elbow fold. A lot of people do this wrong!
The clothing on your elbow will contain infectious virus that can be passed on for up to a week or more! Therefore keep dirty clothes away from clean areas and wash the dirty / infected clothes regularly.
8 ) *Keep your mail and packages off your kitchen counter. Keep mail in a cardboard box by your front entrance. If desired, lightly spray mail with lysol or water/bleach mix. You have no idea where your mail carrier’s hands have been. (FELICIA 2 CENTS: if possible spray with colloidal silver or Thieves essential oil mixed with water to kill viruses...the less toxic chemical exposure the better).
What I have stocked in preparation for the pandemic spread to the US:
1) Latex or nitrile latex disposable gloves for use when going shopping, using the gasoline pump, and all other outside activity when you come in contact with contaminated areas.
Note: This virus is spread in large droplets by coughing and sneezing. This means that the air will not infect you! (but droplets and micro / aerosol droplets which stay afloat longer can) BUT all the surfaces where these droplets land are infectious for about a week on average - everything that is associated with infected people will be contaminated and potentially infectious.
FELICIA’S TIPS FOR PEOPLE OF COOLER/COLD TEMPERATURE AND DAMP NATURES: This is you...if you tend to be cooler or cold most of the time when others are warm. This is you...if you feel heavy/tired/drained during rainy weather (damp weather conditions). This biological intrinsic pattern means that until you increase your basal body temperature and become more tolerant of wet weather, you need to stay dry and warm as much as possible. See my tips above and covering your face, neck and hands when out in cool/wet weather. Drink warm herbal teas to stay internally warm and do not drink iced/cold/cool liquids. Make use of garlic, ginger and cinnamon and pepper spices in your food/drinks to help you stay internally warmer. Do not eat ice cream or eat other dairy or excess sugar. *Taking herbal formulas specific to your needs from a trained Chinese herbalist can also reduce/resolve these patterns.
FELICIA’S TIPS FOR PEOPLE OF A WARMER/HOT NATURE: This is you if you are warm/hot all the time when others feel cold or neutral. You have excess heat in your body. You don’t want to be too cool/cold or too warm/hot...but a more neutral temperature with enough warmth for good circulation. Therefore you need to stay in better physiological balance by not doing things that add more heat to your body such as: eating fried foods, drinking alcohol, smoking cigarettes, eating spicy food (mainly pepper, garlic, ginger, cinnamon). Drink lots of water and add cucumber and/or aloe gel to soften your water to make it more absorbable and hydrating. Read below in PEOPLE OF A DRYER NATURE on how to add in/create more structured/EZ water. *Taking herbal formulas specific to your needs from a trained Chinese herbalist can also reduce/resolve these patterns.
FELICIA’S TIPS FOR PEOPLE OF A DRYER NATURE: Even if you are of a more neutral temperature, you can still experience chronic dryness externally and internally. This internal pattern (Pattern of Disharmony dryness aka Yin Deficiency within Chinese Medicine) also makes you vulnerable to pathogenic factors. Just like you don’t want to be too cold, too damp or too hot, you don’t want to be too dry. Therefore you need to moisten yourself up. Don’t smoke and stop drinking dehydrating beverages (tea, coffee, soda). Eat more foods that have the 4th phase of water (aka structured/EZ Water aka gel water aka water that is gel-like). EZ water is more hydrating than regular water. You can stimulate EZ water in your body by using infrared sauna and also by drinking fruit and vegetable juices. I recommend drinking either just vegetable juices or a combination of fruit and vegetable juices...because too much fruit juice on its own can be too sugary for the body and leave you vulnerable for illness to take hold. Cucumbers are very hydrating vegetables, so I recommend eating peeled cucumbers often because of the gel-like center of cucumbers that holds the seeds is a perfect gel-like substance your body needs to combat dryness. *Taking herbal formulas specific to your needs from a trained Chinese herbalist can also reduce/resolve these patterns.
BULK SHOPPING LIST FOR OTHER FOODS IF QUARANTINE OCCURS: peanut butter/almond butter, juice drinks for the kids, spaghetti sauce and gluten free pasta, beans, rice, grits, oatmeal, soups, crackers, nuts, frozen fruit, frozen veggies, fruit leather, dark chocolate, boxed almond milk.
OTHER SUPPLIES TO HAVE ON HAND: medications, pet food/supplies, pet medications, tissues/Kleenex, toilet paper, paper towels, bottled drinking or Spring water if you don’t have a filtration system, Manuka honey cough drops, fruit juice popsicles for times of heat/high fever and games/toys/books to pass the time when you are bored and need to stay inside.
So this document is meant to be a guide to use in conjunction with Western medical intervention AND to prepare you better should there be shelter in place orders or quarantine. China’s doctors are using both Western and Eastern medicine to treat the CoronaVirus with better results than just using Western medicine...and these additional tips are my guide to you to use food and supplements WITH Western medicine as a substitute for Eastern medicine for the mass populace who are not privy to/familiar with Eastern medicine.
All the best to you,
Felicia Dyess, MAc, AP